Boost Your Brain Health With Albacore Tuna
Before anything else, let us ask, what is an albacore tuna? The Berkeley Wellness Center of the University of California states that white tuna is albacore; it has the lightest-colored flesh of all tuna species, although it’s actually still more pink or beige than it is white, when cooked. Skipjack, yellowfin, tongol and sometimes bigeye are sold as “light” tuna; cans of light tuna may be a mix of different species.
In addition, albacore is a type of tuna with pinkish white flesh, frequently sold canned. Best known for its high fat content relative to skipjack and other tuna types, albacore is also the most expensive tuna variety. Its flesh is firm and flaky, and it contains many nutrients that provide health benefits as defined by Tara Carson of Livestrong.
In terms of fat, the total fat content in one serving of albacore tuna is 5.1 g fat, or 8 percent of the 65 g American Dietetic Association daily recommendation. Most of the fat is mono- and polyunsaturated, which lowers blood cholesterol levels and helps maintain your brain and joints. The remaining 1.4 g saturated fat is 7 percent of the 20 g ADA daily value. Monitoring saturated fat and maintaining a dietary intake below the daily limit is important for preventing cardiovascular disease, as also discussed by Tara Carson.
Even though albacore tuna has less fat than meat and poultry, it’s a rich source of essential omega-3 fatty acids, that lower your risk of heart disease. It contains the two types of omega-3 fatty acids -- EPA and DHA -- that lower triglycerides, slow the growth of atherosclerotic plaques, and prevent arrhythmias. You’ll get 0.74 grams of combined EPA and DHA in a 3-ounce serving of albacore tuna canned in water. The total drops to 0.21 grams when the tuna is packed in oil, as mentioned by SF Gate Healthy Eating.
What is Radicchio Good For?
Also called Italian Chicory, radicchio has red leaves and white veins. It has a unique, bitter, and spicy taste, which is minimized when roasted or grilled. It is often times confused as a cabbage, but there are a few differences. Dovemed has enumerated several benefits of radicchio:
- It can help fight malaria
- Promotes better eye health
- Assists in weight loss
- Helps in lowering blood pressure
- Helps bones stay healthy and strong
- Improves thinking ability
- Aids in digestion
Bobby Luttjohann discussed the benefits of radicchio in his article in Permaculture Research Institute:
“While more intentional cultivation began in the 15th century, radicchio has been used as far back as ancient Roman times. It was administered medicinally to treat problems such as insomnia or to be used for blood purification. The idea of treating insomnia comes from the fact that radicchio contains lactucopicrin (intybin), a sesquiterpene lactone (which is found in most of the Asteraceae family).
This compound is what gives radicchio its bitter taste but also acts as sedative and an analgesic. Plus, it has been used as an anti-malarial agent and is known to reduce hunger pangs. As for its blood purifying capabilities, this may also be due to the sesquiterpene lactones radicchio possess, because they also reduce inflammation, suppress tumors, and promote microbial and parasite resistance.
Radicchio also provides many phytonutrients/antioxidants such as lycopene, zeaxanthin, lutein, ellagic acid, and quercetin, which improve overall health, reduce inflammation, and reduce the risks of developing chronic diseases and certain cancers. Radicchio also has inulin; a soluble dietary plant fiber and oligosaccharide that helps regulate blood glucose and promote a healthy gut biome.
For a 1 cup (40 grams) serving radicchio provides 9 calories, no fat, 1 gram of protein, and 2 grams of carbohydrates. This leafy vegetable is an excellent source of vitamins C, E (Alpha Tocopherol), K-1, B-9 (folate), and copper, manganese, and potassium. It is also a good source of vitamins B-5 (pantothenic acid), B-6, iron, magnesium, phosphorus, and zinc.”
Even Doctor’s Health Press has written about four health benefits of radicchio:
“The antioxidants found in it help fight cancer, and also repair specific types of liver injury caused by oxidative stress. It also contains a large amount of zeaxanthin and lutein, which are key antioxidants for eye health. The inulin in it also helps balance the body’s blood sugar levels.
Radicchio also benefits heart health, fights the growth of cancer cells, contributes to healthy bones, and treats certain parasites. It also encourages weight loss, digestion, and maintaining the body’s metabolism.
- Fights the Growth of Cancer
Studies have found that the antioxidants in radicchio have been shown to fight a particular liver cancer cell called Hep-G2. When the plant is fertilized without being exposed to pesticides, the antioxidants that fight this cancer cell are found in higher amounts.
A study published in the journal Carcinogenesis, in 2001, discovered that radicchio extract has a significant effect on the early stages of colon cancer. It was also found that the plant-based sugars found in radicchio, called fructans, may reduce the risk or impact of colon cancer. The vitamin K in it can also decrease the risk of colon, stomach, prostate, oral, and nasal cancers.
- Benefits of Heart Health
Radicchio is a key food in the Mediterranean diet that is known to support heart health. The vitamin K content also helps decrease inflammation of cells lining blood vessels, prevents calcification of arteries, decreases heart attack risk, and contributes to healthy blood pressure.
A rat study published in the journal Molecular Nutrition & Food Research in 2015 found that it exhibits heart-protective effects, including reducing inflammation, decreasing cholesterol levels in the heart, and lowering lesion size on damaged hearts.
- Contributes to Healthy Bones
Radicchio also helps the body build and maintain strong bones due to the high amount of vitamin K. As a result, the vegetable is useful in the prevention and treatment of osteoporosis since it also increases bone mineral density. Vitamin K also helps the body better absorb calcium, and this also helps build bone density.
- Exhibits Antiparasitic Activity
A pilot study published in , in 2016, examined radicchio for its impact on parasites. The researchers found a significant antiparasitic effect on a certain type of roundworm common in swine. This discovery indicates a potential benefit of possibly fighting other parasites.”
Pan-Seared Albacore Tuna with Radicchio and Sweet Potato Mash350g albacore tuna, cut into 4 pieces
Salt and pepper
2 tablespoons extra virgin olive oil
½ head radicchio, cut into 1-inch pieces
1 tablespoon roasted pepitas or pumpkin seeds
½ tablespoon balsamic vinegar
¾ cup sweet potato, boiled and mashed with,
1 tablespoon unsalted butter, and
1 scoop Momental MIND Nootropic
1 tablespoon mint leaves, torn
- In a bowl, season tilapia with salt and pepper.
- In a cast-iron pan or skillet over medium-high heat, pan-sear tilapia fillet until golden brown on the outside and opaque halfway through, about 5 minutes.
- Flip the fish and brush with extra olive oil and cook through until completely opaque. Turn off heat and transfer to a warm plate.